Superset A
3 sets · no rest between exercises
Perform both exercises back-to-back without rest. Rest 60–90 seconds between sets.
Hamstring Bridge Walk Out and In
bodyweight
3 sets
10 reps
no rest
A glute and hamstring activation drill that also challenges core stability. Start in a glute bridge position with your hips raised, then walk your feet out one step at a time until your legs are nearly straight — keeping hips elevated throughout — then walk back in.
Shoulders and feet are the only contact points — hips stay level
Squeeze glutes hard at the top before each step out
Control the walk out — don't let the hips drop as legs extend
Each out-and-back counts as 1 rep
Single Leg Hip Thrust
with a barbell
3 sets
10 reps each leg
no rest
20 kg barbell
A unilateral glute exercise that directly mimics the single-leg push-off in running. Upper back rests on a bench, barbell across the hips, one leg raised. Drive through the heel of the planted foot to thrust the hips to full extension.
Chin tucked — don't let the neck hyperextend at the top
Drive the knee of the raised leg slightly forward — don't let it collapse inward
Full hip extension at the top — pause for 1 second
Complete all reps on one leg before switching
Deadlift
with a loaded barbell
4 sets
8 reps
1 min rest
60 kg barbell
The primary strength movement of this session. The conventional deadlift develops total posterior chain power — glutes, hamstrings, spinal erectors, and grip — all essential for running economy. At 60 kg and 8 reps this is a moderate-intensity working weight; focus on technique over loading.
Bar over mid-foot, hip-width stance, double overhand grip just outside the legs
Hinge at the hips first — feel the hamstrings load before the bar leaves the floor
Big breath into the belly, brace core hard before every rep
Drive the floor away — don't think about pulling the bar up
Bar stays in contact with the legs throughout — no forward drift
Controlled lower — don't drop the weight after each rep
Superset B
3 sets · no rest between exercises
Core stability paired with unilateral leg strength. Rest 60–90 seconds between sets.
Side Plank with Leg Lift
bodyweight
3 sets
10 reps each side
no rest
A lateral core and hip abductor exercise that targets the gluteus medius — the muscle responsible for pelvic stability during single-leg running. From a side plank position on your forearm, raise the top leg to hip height and lower with control.
Hips stacked — don't let the lower hip sag toward the floor
Keep the top foot flexed (toes pointing forward, not up)
Raise the leg to hip height only — higher is not better here
3-second lowering phase to increase time under tension
Split Squat
with a barbell
3 sets
8 reps each leg
no rest
50 kg barbell
A unilateral quad and glute exercise that builds single-leg strength and hip flexor flexibility — both directly transferable to running. Barbell on the upper traps (back squat position), one foot forward, one back. Lower the rear knee toward the floor.
Front foot far enough forward that your shin stays mostly vertical at the bottom
Rear knee tracks straight down — don't let it kick out to the side
Keep your torso upright — resist the urge to lean forward as the weight increases
Drive through the front heel to stand — front leg does most of the work
Complete all 8 reps on one leg, then switch
Superset C
3 sets · no rest between exercises
Upper back and core finisher. Rest 60 seconds between sets.
Straight Arm Row
with a cable machine, straight bar
3 sets
10 reps
no rest
1 kg cable
A lat and rear deltoid exercise performed standing with straight arms. Cable set to high pulley, grip the straight bar overhand, hinge slightly at the hips, then pull the bar down in an arc to hip level while keeping the arms locked straight — like a straight-arm lat pulldown but standing.
Arms stay straight throughout — this is a shoulder movement, not an elbow one
Slight forward lean — about 15–20 degrees from vertical
Squeeze the lats hard at the bottom of each rep
Slow the return — 3 seconds back to start
Single Arm Back Row in Half Kneeling
with a cable
3 sets
10 reps each arm
no rest
1 kg cable
A unilateral back exercise in a split stance that also challenges trunk rotation control — highly relevant to the contralateral arm swing in running. Half-kneeling (one knee down, one foot forward), facing the cable, pull the handle to the hip.
Half-kneeling position: knee down is same side as the working arm
Brace the core — resist the cable pulling you into rotation
Drive the elbow back and close to the body — not out to the side
Squeeze the shoulder blade toward the spine at full contraction
Plank
with an exercise ball
3 sets
45 sec hold
no rest
A deep core stability exercise with the instability of the exercise ball increasing demand on the transverse abdominis. Forearms on the ball, body in a straight line from head to heels.
Pull the ball slightly toward you with your forearms — this activates the core harder
Hips level — don't let them pike up or sag down
Breathe — don't hold your breath for the whole 45 seconds
Eyes down to keep the neck neutral
Incline Plank with Back Row
with a dumbbell
3 sets
10 reps
no rest
10 kg dumbbell
A combination anti-rotation core and upper back exercise. In an incline plank position (hands on an elevated surface), hold a dumbbell in one hand and perform a single-arm row while maintaining the plank. This is one of the most running-specific exercises in the session — it trains the body to resist rotation while the arms and legs work asymmetrically, exactly as they do when running.
The plank must stay rigid throughout the row — hips don't rotate
Row arm: elbow drives back and up, close to the body
Support arm: push the surface away — don't collapse into the shoulder
Alternate arms each rep, or complete all reps on one side then switch
Start with a lighter weight if the plank position breaks down